CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats

2 Minutes – Wall Quad Stretch/Squat Stretches + Glute Activations

2 Minutes – Ext. Rotation/Front Rack Mobility

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Yo EMOM is So Fat… (AMRAP – Reps)

EMOM For 30 Minutes (10 Rounds):

Minute 1 – 15m/10w Calorie Row

Minute 2 – 10 Box Jump Overs (24/20) or (30/24)

Minute 3 – 5 Power Cleans @ 60-70% of 1RM Power Clean

*All Reps Completed = 300m/250w
**If 10 Box Jump Overs at 24/20 is easy, go up to 30/24

Comp Track:

-Sub 3-5 muscle-ups on minute 1



-Complete (30/24”) Box Jump Overs if possible.



-Aim towards the 70% range for power cleans.